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Athlete Date Location Workout NameSort Description Results
Nicole Kozlowski 01/16/2012 CrossFit Lake Mary Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 13 rounds 15 reps
Workout Scaled
Nicole Kozlowski 03/08/2012 CrossFit Lake Mary CrossFit Games Open 12.3 Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar		 6 rounds 0 reps
Workout Scaled
Nicole Kozlowski 03/15/2012 CrossFit Lake Mary CrossFit Games Open 12.4 Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls
90 Double-unders
30 Muscle-ups		 0 rounds 190 reps
Workout Scaled
Nicole Kozlowski 03/22/2012 CrossFit Lake Mary CrossFit Games Open 12.5 Complete as many reps as possible in 7 minutes of the following rep scheme:
M 100 pound/F 65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.		 85 reps
Workout Scaled
Nicole Kozlowski 12/08/2011 CrossFit lake Mary Ground to Overhead Men lift 10,000 lbs from ground to overhead.Women lift 7,000 lbs from ground to overhead.
Pick any kind of movement (Clean and Jerk or snatch) and get it over head for a total of 10,000 lbs (men) and 7,000 lbs (women)
 19m 15s
Workout Scaled
Nicole Kozlowski 12/14/2011 CrossFit Lake Mary J.T. 21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups		 14m 34s
Workout Scaled
Nicole Kozlowski 03/12/2012 CrossFit Lake Mary Michael Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups		 24m 48s
Performed as RX
Nicole Kozlowski 04/16/2012 CrossFit Lake Mary Michael Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups		 23m 32s
Workout Scaled
Nicole Kozlowski 12/21/2011 CrossFit Lake Mary Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 50m 08s
Workout Scaled
Nicole Kozlowski 03/17/2012 CrossFit Lake Mary Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 48m 07s
Workout Scaled
Nicole Kozlowski 03/19/2012 CrossFit Lake Mary Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 16m 56s
Workout Scaled
Nicole Kozlowski 12/09/2011 CrossFit Lake Mary None 5 Rounds For Time:
12 Thrusters (65, 45)
200 Meter Run
Rest 1 Minute Between Rounds
 13m 45s
Performed as RX
Nicole Kozlowski 12/13/2011 CrossFit Lake Mary None 10min amrap

5 squat cleans f85/m115
10 burpee barbell jumps		 4 rounds 4 reps
Workout Scaled
Nicole Kozlowski 12/15/2011 CrossFit Lake Mary None 8Min AMRAP

10 Push Press RX 95/65

10 Hallow Rocks

10 Box Jumps RX 24/20

Rest 3 Min

8Min AMRAP

10 Pull Ups

100M Sprint

10 Burpees



courtsey of: I Am CrossFit		 7 rounds 15 reps
Workout Scaled
Nicole Kozlowski 12/22/2011 CrossFit Lake Mary None 15-12-9

Power Cleans F95/M135

Push Press F95/M135

Box Jumps F20/M24

Cash Out

Dimel DL

2 sets of 20 @ 40% of 1rm		 7m 20s
Workout Scaled
Nicole Kozlowski 01/06/2012 CrossFit Lake Mary None 5 Rd of 3min AMRAP:
3 Thrusters (95, 65)
6 Boxjumps (24, 20)
9 pushups
1min rest between rds		 15 rounds 0 reps
Workout Scaled
Nicole Kozlowski 01/12/2012 CrossFit Lake Mary None Broomstick Mile (with PVC):

Back Squat X25
Front Squat X 25
OHS X 25
Run 400 M
Shoulder Press X 25
Push Press X 25
Push Jerk X 25
Run 400 M
Hang Clean X 50
Run 400 M
Snatch X 50
Run 400 M		 22m 14s
Performed as RX
Nicole Kozlowski 01/17/2012 CrossFit Lake Mary None 3 Rounds for time of:

10 OHS F85/M115

20 Lateral Burpee Bar Jumps		 10m 29s
Workout Scaled
Nicole Kozlowski 01/18/2012 CrossFit Lake Mary None 1 mile TT

then

800m Run

25 KB Swings F35/M53

50 BF Sit-Ups

400m Run		 10m 08s
Performed as RX
Nicole Kozlowski 01/25/2012 CrossFit Lake Mary None 3 Rounds
30 Squat cleans (95,65)
30 Pull-ups
Run 400 meters		 33m 45s
Workout Scaled
Nicole Kozlowski 01/24/2012 CrossFit Lake Mary None 5 HSPU
10 KTE
20 Deadlift
30 KB Swings
20 Deadlift
10 KTE
5 HSPU		 4m 55s
Workout Scaled
Nicole Kozlowski 01/23/2012 CrossFit Lake Mary None 800m Run

20min AMRAP

5 Hand Release Push-ups

10 Sit-ups

15 Air Squats		 15 rounds 0 reps
Performed as RX
Nicole Kozlowski 02/01/2012 CrossFit Lake Mary None Strict Press

3-3-3-3-3

then

12min AMRAP

10 Push Press F75/M95

15 Hand Release Push-ups

20 Sit-ups		 5 rounds 10 reps
Workout Scaled
Nicole Kozlowski 02/06/2012 CrossFit Lake Mary None 20 HSPU

30 KTE

20 Thrusters 75/95

30 KBS 16/24kg

20 Push Jerks 75/95

3 Rope Climbs

Note: sub for 5 rope climbs is 10 strict pullups 10 knees to elbows, to be performed as 1 pullup 1 kte x 10		 11m 45s
Workout Scaled
Nicole Kozlowski 02/07/2012 CrossFit Lake Mary None Strength
Split Jerk
2-2-2-2-2

WOD
10-15-20-15-10
Burpee Box Jumps 20/24
Swings 16/24kg		 15m 01s
Workout Scaled
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